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Black turtle bean vs. Seed — In-Depth Nutrition Comparison

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Important differences between Black turtle bean and Seed

  • Black turtle bean has more Folate, Potassium, and Vitamin B1, however, Seed has more Selenium, Fiber, Manganese, Phosphorus, Calcium, Vitamin B3, and Magnesium.
  • Black turtle bean's daily need coverage for Folate is 99% more.
  • Black turtle bean has 4 times more Potassium than Seed. Black turtle bean has 1500mg of Potassium, while Seed has 407mg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Black turtle bean vs Seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +12.7%
Contains more Potassium +268.6%
Contains less Sodium -43.8%
Contains more Calcium +294.4%
Contains more Magnesium +109.4%
Contains more Phosphorus +95.5%
Contains more Zinc +108.2%
Contains more Manganese +172.3%
Contains more Selenium +1625%
Equal in Copper - 0.924
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Iron +12.7%
Contains more Potassium +268.6%
Contains less Sodium -43.8%
Contains more Calcium +294.4%
Contains more Magnesium +109.4%
Contains more Phosphorus +95.5%
Contains more Zinc +108.2%
Contains more Manganese +172.3%
Contains more Selenium +1625%
Equal in Copper - 0.924

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Seed
Contains more Vitamin B1 +45.2%
Contains more Vitamin B2 +13.5%
Contains more Folate +806.1%
Contains more Vitamin A +217.6%
Contains more Vitamin E +138.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +351.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B2 +13.5%
Contains more Folate +806.1%
Contains more Vitamin A +217.6%
Contains more Vitamin E +138.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +351.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.5%
Contains more Carbs +50.2%
Contains more Water +89.7%
Contains more Fats +3315.6%
Contains more Other +33.3%
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +28.5%
Contains more Carbs +50.2%
Contains more Water +89.7%
Contains more Fats +3315.6%
Contains more Other +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +2860.3%
Contains more Polyunsaturated fat +6015%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +2860.3%
Contains more Polyunsaturated fat +6015%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Seed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Seed Opinion
Net carbs 47.75g 7.72g Black turtle bean
Protein 21.25g 16.54g Black turtle bean
Fats 0.9g 30.74g Seed
Carbs 63.25g 42.12g Black turtle bean
Calories 339kcal 486kcal Seed
Sugar 2.12g Seed
Fiber 15.5g 34.4g Seed
Calcium 160mg 631mg Seed
Iron 8.7mg 7.72mg Black turtle bean
Magnesium 160mg 335mg Seed
Phosphorus 440mg 860mg Seed
Potassium 1500mg 407mg Black turtle bean
Sodium 9mg 16mg Black turtle bean
Zinc 2.2mg 4.58mg Seed
Copper 1mg 0.924mg Black turtle bean
Manganese 1mg 2.723mg Seed
Selenium 3.2µg 55.2µg Seed
Vitamin A 17IU 54IU Seed
Vitamin E 0.21mg 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.9mg 0.62mg Black turtle bean
Vitamin B2 0.193mg 0.17mg Black turtle bean
Vitamin B3 1.955mg 8.83mg Seed
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.286mg Black turtle bean
Folate 444µg 49µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.436mg Seed
Threonine 0.894mg 0.709mg Black turtle bean
Isoleucine 0.938mg 0.801mg Black turtle bean
Leucine 1.697mg 1.371mg Black turtle bean
Lysine 1.459mg 0.97mg Black turtle bean
Methionine 0.32mg 0.588mg Seed
Phenylalanine 1.149mg 1.016mg Black turtle bean
Valine 1.112mg 0.95mg Black turtle bean
Histidine 0.592mg 0.531mg Black turtle bean
Trans Fat 0g 0.14g Black turtle bean
Saturated Fat 0.232g 3.33g Black turtle bean
Monounsaturated Fat 0.078g 2.309g Seed
Polyunsaturated fat 0.387g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
35%
Seed
Minerals Daily Need Coverage Score
135%
Black turtle bean
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 5)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.098g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.